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EAT TO LIVE 



BY 



SALLY KEENE 



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Book i K ;5 fT 



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COBiRICHT OEPOSm 



EAT TO LIVE 

By SALLY KEENE 



Copyright By BOYLSTON PUBLISHING COMPANY, 1918 



EAT TO LIVE 

The Problem of Food Values Reduced 
to Simple Terms 



BY 

SALLY KEENE 




BOYLSTON PUBLISHING COMPANY 

BOSTON, MASSACHUSETTS 



,<^ 






A r 



J^ 



FEB 28 1918 

©CI.A481907 



Aiy^ \ 



DEDICATION 

'"T^O the Great Army of American 
-'- Women this book is dedicated. 
As our men are being scientifically 
trained that not one shot be wasted, 
so must our women be scientifically 
trained that not one ounce of food be 
wasted. 

In the hands of this great army of 
women is the ammunition which shall 
help to win this war for all humanity. 



TABLE OF CONTENTS 



Why We Eat: 






9 


Protein 






10 


Carbohydrates 






10 


Fats . 






10 


Water 






10 


Mineral Salts . 






1 1 


Phosphorus, foods rich in 






1 1 


Calcium, foods, rich in . 






12 


Iron, foods rich in 






13 


Cellulose 






13 


Vitamine 






14 


Fuel Value of Food 






H 


How Much to Eat: 


15 


Food Requirements the Same for Women as for Men i 5 


Your Food Requirements 


16 


How Much You Should Weigh . 


17 


A Properly Balanced Diet 


17 


Menu Building by Calories 


•9 


Tables of Food Values (average helpings) 


21 


American Food Products (calories per pound) 


28 


How to Eat : . . . 


34 


Never Forget, etc. 


35 


Noon Meal for the Worker 


36 


Diet for Expectant Mother ' . 


37 


Diet for the Nursing Mother 


37 


How to Feed the Baby . 


38 


Normal Height and Weight for First Year 


41 


The One Year Old . 


42 


The Two Year Old . 


43 


The Three Year Old . 


44 


School Children 


45 


Table Showing Growth in Height and Weight 


45 


Adolescence .... 


46 


A Last Word . 






47 




EAT TO LIVE 

WHY WE EAT 

jOOD is the most important of the necessities of 
life, and the health of the world is in the hands 
of those who feed it. Fortunately, feeding the 
individual is an exact science, and one has only 
to learn the principles governing food values 
land how to use them, to make oneself an expert in this 
most important business of maintaining life at its highest 
possible efficiency. 

Food has two uses. One is to build up and repair tissues, 
the other is to furnish the energy required to perform the 
day's work. 

Food is taken into the body for the same reason that 
fuel is put into a furnace — to maintain a certain amount 
of heat. As too much fuel in the furnace means waste of 
material and damage to the furnace, so too much food 
means waste of material and damage to the body. As too 
little fuel in the furnace means lack of enough heat to 
properly perform its work, so lack of enough food means 
exactly the same thing to the human body, plus the partial 
consumption of the materials of which the body is itself 
composed, since the human fires continue to burn long 
after food is withheld. Death from starvation does not 
occur until from one-third to one-half of the body weight 
is consumed. 

The body itself and the foods which nourish it are made 
up of the same chemical elements, so combined as to form 
a great variety of compounds in both body and food, the 
most important of which are protein, fats, carbohydrates, 
mineral matter, and water. 



EAT TO LIVE 

PROTEIN 

Protein is the tissue-forming food, often called "building 
material." There is animal and vegetable protein, each 
having the same effect upon the body. 

Protein forms about eighteen percent of the body weight 
of the average adult. 

Foods richest in protein are meat, iish, milk, and eggs, 
although protein is also found in cereals, peas, and beans 
in large proportions. 

CARBOHYDRATES 

Carbohydrates include starches, different kinds of sugar, 
and the fibre of plants, or cellulose. They are found in 
vegetables, fruits, cereals, and nuts. They are an abundant 
source of energy, and are easily digested. They form 
less than one percent of the body tissues. 

FATS 

Fats are found in meats, fish, butter, in olives and cotton 
seed (from which they are extracted as oil), in nuts, and in 
some cereals. 

They form about fifteen percent of the body weight. 

Fats and carbohydrates are the chief fuel ingredients 
of food, fats being more concentrated fuel than carbohy- 
drates. They cannot go to the building up of tissue, but 
if taken in sufficient amounts they indirectly contribute to 
that end, since they spare the proteins which must be 
utilized to provide energy if the fats and carbohydrates 
are insufficient. If, however, they are eaten in quantities 
far beyond the demands of the body, they may be stored 
up as excessive body fat, an unwelcome and undesirable 
possession. 

WATER 

The importance of water in the diet is shown by the 
fact that it forms over sixty percent of the body weight, 



10 



EAT 



T O 



LIVE 



being a component part of all the tissues. It cannot be 
burned and therefore does not yield energy to the body. 

MINERAL SALTS 

Mineral salts (ash) also contained in foods, do not con- 
tribute energy but are extremely valuable, being absolutely 
essential in bone and teeth building. They are contained in 
generous quantities in the common vegetables, and it is 
for this reason that housekeepers are urged to use the 
water in which vegetables are boiled, since a large part 
of these valuable salts is extracted during cooking and 
is lost if thrown away. Boiled down, the vegetable water 
makes an excellent stock for soups or meat sauces. 

Aiineral salts form less than six percent of the body weiglit. 
The daily requirement of mineral salt for an adult is 

Phosphoric acid 2.75 grams 

Calcium oxide 70 gram 

Iron 015 gram 

* AMOUNT OF MINERALS IN ONE HUNDRED CALORIE 
PORTIONS OF SOME COMMON FOOD MATERIALS 



PHOSPHORUS 

Material Measure 

Buttermilk IJ'8 cups 

Codfish, fresh 5 ounces (uncooked) 

Celery 4 cups of }4 ifi- pieces 

Spinach 2yi cups (cooked) 

Haddock, fresh 5 ounces (uncooked; 

Lettuce 2 large heads . 

Cauliflower }4 medium head . 

Beef, lean 2^ ounces (uncooked) 

Cheese, cottage 5]^ tablespoons . 

Asparagus 20 stalks .... 

Cheese, hard 1]/^ cube .... 

Beans, dried 3^ cup (uncooked) 



Milk 



cup 



Rhubarb 4 cups of 1 in. pieces 

Turnips 2 cups of j4 in. Cubes 

Beans, string 2% cups of 1 in. pieces 

*Taken from Feeding i/ie Fatitily, by Mary S. Rose, Ph. D. 

11 



Grams 
.61 
.60 
.54 
.54 
.50 
.47 
.45 
.42 
.40 
.39 
.329 
.326 
.303 
.30 
.292 
.284 



EAT TO LIVE 



Material Measure Grams 

Cabbage 5 cups (shredded) 28 

Egg yolk 2 yolks 27 

Tomatoes 1% cups (cooked) 257 

Peas, dried 2 tablespoons (uncooked) ... .25 

Eggs lyi eggs 24 

Onions ....... 3-4 medium 24 

Peas, fresh ^ cup .24 

Oatmeal 1 cup (cooked) 216 

Corn, green }4 cup 21 

Bread, graham 2 slices 19 

Raspberries IJ/g cup .18 

Potatoes 1 medium .166 

Peanuts 2 dozen singles 16 

CALCIUM 

Cauliflower ^ medium head 55 

Celery 4 cups of )4 in. pieces .... .54 

Buttermilk IJ/^ cups .415 

Spinach 2}4 cups (cooked) 37 

Cheese 1% in. cube 25 

Milk %cup 239 

Cabbage 5 cups (shiedded) .214 

Beans, string 2 cups of 1 in. pieces .... .177 

Carrots 3-4 medium 168 

Blackberries 1)4 cups .13 

Strawberries 1 }-^ cups .13 

Onions 3-4 medium 12 

Figs IK large 089 

Tomatoes l^i cups (cooked) 087 

Lemon juice 1 cup 083 

Beans, dried }/^ cup (uncooked) 063 

Eggs 1 y^ eggs 06 

. . .06 
. . .032 
. . .03 
. . .02 
. . .02 
. . .019 
. . .016 
. . .011 
. . .009 
. . .006 



Beets 2-4 medium . 

Peas, fresh 1 cup 

Oatmeal 1 cup (cooked) . 

Prunes 4-5 prunes 

Raisins }^ cup .... 

Potatoes 1 medium 

Bread, whole wheat .... 2 slices .... 

Bread, white 2 slices .... 

Beef, lean 2}4 ounces (uncooked) 

Crackers, soda 4 crackers 

Cornmeal 



1 cup (cooked) .004 

12 



EAT TO LIVE 



IRON 

Material Measure (jrams 

Spinach 1}4. cups (cooked) .0133 

Beans, string 2y^ cups of 1 in. pieces . . . .0038 

Cabbage 5 cups (shredded) .0035 

Beef, lean ly^ ounces (uncooked) .... .0032 

Celery 4 cups of ]/i in. pieces .... .0027 

Egg yolk 2 yolks 0023 

Strawberries IJ^cups .0023 

Beans, dried J^ cup (uncooked) .0020 

Eggs lYz eggs 0019 

Tomatoes 1% cups (cooked) .0017 

Carrots 3-4 medium .0016 

Peas, dried 2 tablespoons (uncooked) . . . .0015 

Potatoes 1 medium .0015 

Beets 2-4 medium 0013 

Turnips 2 cups of yi in. cubes .... .0013 

Bread, graham 2 slices .0013 

Grapes 1 large bunch .0013 

Onions 3-4 medium .0011 

Raisins }i cup .0010 

Figs \y2 large 0010 

Oatmeal 1 cup (cooked) 0009 

Prunes 4-5 prunes .0009 

Milk 5^ cup 0003 

Bread, white 2 slices .0003 

CELLULOSE 

Cellulose (plant fibre) is valuable as "bulk" or "ballast." 
The more cellulose and water a food contains the lower its 
fuel value, but properly masticated, its aid to digestion can 
hardly be over-estimated. 

*FOODS RICH IN CELLULOSE AND WATER 

Calories per pound of 
edible uncooked material 

Cabbage 143 

Celery 84 

Cucumbers 79 

Lettuce 87 

Spinach 108 

Squash 103 

Tomatoes 103 

Watermelon 137 

13 



EAT TO LIVE 



VIT AMINE 

Vitamine, a comparatively recent discovery, is the vital 
principle in food. A diet perfect in other respects that does 
not contain vitamines, fails to properly nourish the body. 

All vegetables contain vitamine. Spinach, cabbage, 
beans, peas, and nearly all juicy fruits and vegetables and 
especially potatoes, contain it in abundance. The discarded 
leaves of most vegetables and the skins of fruits are rich in 
vitamines. It is found only to a small extent in vegetable 
fats and oils. 

In cereals, vitamine is almost entirely in the bran and 
germ, very little in the starchy parts of the grain. It is 
transmitted to milk (largely in the fat) from the food of the 
milk-giving animal. It is transmitted to meat in the same 
way in diminished form. 

In a rightly balanced diet the proper amount of vitamines 
is largely in the vegetables, fruits, milk, and eggs, though 
it is in meat to a limited extent. 

FUEL VALUE OF FOOD 

Various kinds of food give off different amounts of energy 
just as various kinds of coal give off different amounts of 
heat, and it is because maintaining the heat in the body is 
so exactly the same as maintaining the heat in the furnace 
that food is measured in heat units called calories. 

A calorie is the amount of heat required to raise one 
pound of water four degrees Fahrenheit. 

One calorie of heat, changed into mechanical power, will 
lift one ton 1.54 feet. 

One ounce of pure protein or carbohydrate yields one 
hundred and thirteen calories to the body. 

One ounce of fat yields two hundred and fifty-five calories 
to the body. 

Fat being the most concentrated form of body fuel, 

14 



EAT TO LIVE 



nature's economy is shown in storing it in the body for use 
in case of need, but it was never nature's intention to burden 
the body with more fat than normal demands need or can 
possibly use. 

HOW MUCH TO EAT 

Having definitely established the fact that certain sub- 
stances are necessary in food, the next step is to discover 
how much food the individual needs, and when and how he 
should eat it. 

Fortunately the ordinary common foods supply all the 
elements the body needs. The essential thing is to eat in 
correct quantities. 

For the normally healthy person this becomes simply a 
mathematical problem. A given amount of energy requires 
a given amount of heat units or calories for its upkeep. 

One's habits of life determine the amount of fuel one 

requires. 

FOOD REQUIREMENTS THE SAME FOR 
WOMEN AS FOR MEN 

Exhaustive experiment seems to have pretty definitely 
established the fact that although there are certain psycho- 
logical and physiological differences between men and 
women, their food requirements are the same. 

Men as a class are larger and heavier than women, and 
their occupations usually demand a greater expenditure of 
energy, but a man and woman of approximately the same 
age and height doing the same kind and amount of work, 
will require the same amount of food. 

The successful way in which women are responding to 
the demands which the war is making upon them in the 
carrying on of labor of the severest muscular kind, has com- 
pletely overthrown the world's previous convictions as to 
the limit of woman's physical endurance. 

15 



EAT TO LIVE 



YOUR FOOD REQUIREMENTS 

Hundreds of observations made in a respiration calori- 
meter have shown that persons under the same conditions 
of age, weight, and occupation, expend practically the same 
amount of energy. From the results of these observations 
the following tables have been arranged which will enable 
the individual to determine at once the class to which he 
belongs. 

An adult with no exercise will burn about one-half a 
calorie per hour, per pound of body weight; i,6oo to i,8oo 
calories per day. 

"Light" exercise (a sedentary person's habits) requires 
about one calorie per pound per hour; 2,200 to 2,800 calories 
per day. 

"Moderate" exercise (carpenters, mail-carriers, house- 
workers, etc.) requires about one and one-half calories per 
pound per hour, working hours; 2,700 to 3,000 calories 
per day. 

"Active" exercise (blacksmiths, masons, farmers, etc.) 
requires about two calories per pound per hour, working 
hours; 3,000 to 4,000 calories per day. 

"Severe" exercise (lumbermen, stevedores, diggers, etc.) 
requires about three calories per pound per hour, working 
hours; 4,000 to 6,000 calories per day. 

The following simple plan has been devised to enable 
one to determine the number of calories one should consume 
per day. It estimates eight hours of the twenty-four as 
"working hours" and sixteen hours as "no exercise." 

For a person of only slightly active habits, multiply the 
normal weight by fifteen; for light work, seventeen; moder- 
ately hard work, twenty; very hard work, twenty-five; 
severe work, thirty. 



16 



EAT TO LIVE 



HOW MUCH YOU SHOULD WEIGH 

Unless one Is under or over weight from illness, it is a 
scientific fact that a normal weight can be kept by an 
intelligent diet. Following are tables of normal weight 
for men and women, based on weight in street clothing. 











MEN 












Ages 


14-24 


25-29 


30-34 


35-39 


40-44 


45-49 


50-54 


55-59 


60-64 


5 ft. in. 


120 


125 


128 


131 


133 


134 


134 


134 


131 


5 ft. 1 in. 


122 


126 


129 


131 


134 


136 


136 


136 


134 


5 ft. 2 in. 


124 


128 


131 


133 


136 


138 


138 


138 


137 


5 ft. 3 in. 


127 


131 


134 


136 


139 


141 


141 


141 


140 


5 ft. 4 in. 


131 


135 


138 


140 


143 


144 


145 


145 


144 


5 ft. 5 in. 


134 


138 


141 


143 


146 


147 


149 


149 


148 


5 ft. 6 in. 


138 


142 


145 


147 


150 


151 


153 


153 


153 


5 ft. 7 in. 


142 


147 


150 


152 


155 


156 


158 


158 


158 


5 ft. 8 in. 


146 


151 


154 


157 


160 


161 


163 


163 


163 


5 ft. 9 in. 


150 


155 


159 


162 


165 


166 


167 


168 


168 


5 ft. 10 in. 


154 


159 


164 


167 


170 


171 


172 


173 


174 


5 ft. 11 in. 


159 


164 


169 


173 


175 


177 


177 


178 


180 


6 ft. in. 


165 


170 


175 


179 


180 


183 


182 


183 


18.5 


6 ft. 1 in. 


170 


177 


181 


185 


186 


189 


188 


189 


189 


6 ft. 2 in. 


176 


184 


188 


192 


194 


196 


194 


194 


192 


6 ft. 3 in. 


181 


190 


195 


200 


203 


204 


201 


198 












WOMEN 










Ages 


l.S-19 


20-24 


25-29 


30-34 


35-39 


40-44 


45-49 


Over 50 




4 ft. 11 in. 


111 


113 


115 


117 


119 


122 


125 


128 




5 ft. in. 


113 


114 


117 


119 


122 


125 


128 


130 




5 ft. 1 in. 


115 


116 


118 


121 


124 


128 


131 


133 




5 ft. 2 in. 


117 


118 


120 


123 


127 


132 


134 


137 




5 ft. 3 in. 


120 


122 


124 


127 


131 


135 


138 


141 




5 ft. 4 in. 


123 


125 


127 


130 


134 


138 


142 


145 




5 ft. 5 in. 


125 


128 


131 


135 


139 


143 


147 


149 




5 ft. 6 in. 


128 


132 


135 


139 


143 


146 


151 


153 




5 ft. 7 in. 


132 


135 


139 


143 


147 


150 


154 


157 




5 ft. 8 in. 


136 


140 


143 


147 


151 


155 


158 


161 




5 ft. 9 in. 


140 


144 


147 


151 


155 


159 


163 


166 




5 ft. 10 in. 


144 


147 


151 


155 


159 


163 


167 


170 





A PROPERLY BALANCED DIET 

Appetite should be guided by knowledge and reason 
rather than by the dictates of the palate. 

The different elements necessary for the proper upkeep 

17 



EAT TO LIVE 



of the body are contained in such a wide variety of foods 
that one's taste and needs can very easily go hand in hand. 
It is fortunately neither necessary nor desirable, except in 
exceptional cases, to force oneself to eat uncongenial food. 

The small amount of study necessary to acquire an 
accurate knowledge of food values and body requirements 
will be liberally repaid in added health and strength. 

Physical deterioration inevitably follows long continued 
underfeeding. Persistent overfeeding will as inevitably 
produce serious consequences, even to the extent of degen- 
erative changes in the internal organs and arteries. It is 
obvious that the "safe and sane" course lies between these 
two extremes. 

Research and experiment seem to prove that an excessive 
amount of protein causes severe digestive disturbance and 
must be avoided as distinctly harmful. Of the total daily 
ration not more than one-sixth should be protein. 

Carbohydrates digest most easily, proteins next, fats last. 
A perfectly healthy person need not consider this, but a 
weak digestion is usually improved by increasing the use of 
carbohydrates and diminishing food high in proteins and 
fats, which in combination digest more slowly than either 
protein or fat alone. 

Ninety-seven percent of carbohydrates is entirely digested, 
ninety-five percent of fats, and ninety-two percent of 
proteins. 

In a mixed diet ninety-one percent of the total food 
taken is estimated as being entirely digested. 

A perfectly balanced diet is not necessarily a varied one. 
Bread (not white), uncooked milk, and fresh fruits or green 
vegetables, eaten in sufficient amounts to provide the 
necessary number of calories per day, furnish all the essen- 
tials necessary for the perfect upkeep of the body. 



18 



EAT TO LIVE 



This monotonous diet is not recommended, but is men- 
tioned to prove that a perfect physical condition can be 
maintained at very small expense. 

MENU BUILDING BY CALORIES 

The following food plans are given to illustrate scientific 
menu building. Excellent books are now published entirely 
devoted to meals in terms of calories. 



DIET FOR ONE DAY FOR THE AVERAGE 
SEDENTARY PERSON 



Breakfast 
Orange or \ 
Grapefruit ' 
Omelet or . 
Scrambled egg 
Bacon 

Toast, graham 
Butter 
Cream, thin 
Sugar 
Coffee 



Luncheon 

Creamed salmon 

on toast . 
French rolls 
Butter . 
Apple sauce 
Sugar cookies 



Dinner 

Cream of pea soup 
Croutons . 
Roast beef. 
Baked potatoes 



Measure 



1 large 

y2 medium 

1 egg 
M cup 

2 small pieces. 

3 small pieces . 

1 tablespoon 

2 tablepsoons 

1 tablespoon, scant 
1 cup 



Weight 
Oz. 



9.5 
7.6 
2.0 
2.5 
0.3 
1.2 
0.4 
0.9 
0.5 



% cups 7.0 

2 slices 

1 roll 1.3 

^tablespoon. . . . 0.2 

^ cup 3.5 

2 large 1.0 

K cup 5.2 

yi dozen 0.4 

2 slices 5.0 

2 medium .... 6.0 

19 



Protein Total 
Calories Calories 



100 



28 




24 


100 


7 


50 


14 


100 




100 


2 


50 




50 




550 


77 


350 


12 


100 




50 


1 


100 


7 


100 




700 


16 


100 


3 


50 


91 


357 


22 


200 



E A 


T TO 


L 


I V 


E 












Weight 


Protein 


Total 




Measure 




Oz. 


Calories 


Calories 


Green peas, buttered . 


M cup . . . 




3.0 




21 


100 


Gravy 


3 tablespoons 




1.7 




7 


50 


Bread, whole wheat . 


2 slices 




1.4 




16 


100 


Bread custard pudding . 


Vz cup . . 




. 4.3 




34 


220 
1177 



Total per day 



389 



2427 



FATTENING DIET FOR PERSON UNDER WEIGHT 



Breakjasl 

Canned pineapple 2 slices 

Farina with four dates M cup 

Egg 1 egg ... 

Toast 2 slices 

Butter 1 tablespoon . 

Cream ^ cup 

Sugar 2 tablespoons scant 



Luncheon 
Creamed chick 

on toast 
Fruit salad 
RoU . . 
Butter . 
Cocoa . 



Dinner 

Cream of corn soup . 
Broiled chop, with fat 
Scalloped potatoes 
Lima beans, buttered 
Whole wheat bread 

Butter 

Boiled custard 



Macaroons 



Yz cup and 

1 slice 

1 serving . 

1 roll 

1 tablespoon 

4/5 cup . 



1 cup . 

1 large chop 

1 cup 
^cup 

2 slices 

]4. tablespoon 

K cup 

2 macaroons 



2.4 
7.0 
2.4 
1.0 
0.4 
5.4 
0.9 



3.7 
3.0 
1.3 
0.4 
7.6 



8.0 
5.0 
5.2 
2.5 
1.4 
0.2 
3.3 
0.8 



14 
25 
14 

15 



39 

6 

12 

32 



24 
89 
13 
24 
16 

20 
6 



100 
200 
70 
100 
100 
300 
100 

970 



250 
200 
100 
100 
250 

900 



Total for day 349 

20 



1267 
3137 



EAT TO LIVE 



Breakfast 
Apple . 



Toast, graham 
Coffee 
Skim milk 



REDUCING DIET FOR OVEREAT PERSON 

Measure 



1 medium 

2 eggs . 

2 thin slices . 

1 cup . 

\y2 tablespoons 



Saccharine may be used to sweeten. 



Weight 
Oz. 


Protein 
Calories 


Total 
Calories 


4.9 


2 


65 


4.8 


54 


150 


0.7 


7 


50 


1.0 


3 


10 



Total for day 334 



275 



Luncheon 














Bouillon 1 cup . 


. . 8.5 


21 


25 


Crackers 






1 cracker . 


. . 0.2 


3 


25 


Halibut, broiled 






large serving 


. . 5.0 


83 


121 


Potato, baked. 






1 medium 


. . 3.0 


11 


100 


Bread, graham 






1 small slice 


. . 0.35 


3 


50 


Butter . . . 






1 tablespoon . 


. . 0.4 




100 




421 


Dinner 








Clear soup M cup 


. . 6.0 


15 


18 


Water cracker 






1 cracker 


. . 0.1 


1 


10 


Roast beef, lean, 






1 large serving 


. . 5.0 


96 


110 


Potato . . 






1 medium 


. . 3.0 


11 


100 


Asparagus 






10 stalks- . 


. . 8.0 


16 


50 


Bread, graham 






1 small slice 


. . 0.35 


3 


50 


Butter . . . 






y^ tablespoon . 


. . 0.2 




50 


Orange, cut up 






1 medium 


. . 7.6 


5 


75 



463 



1159 



TABLES OF FOOD VALUES 

The following tables are given to enable the reader to 
be on terms of intelligent understanding with the ordinary 
foods of daily life. 

It is earnestly hoped that these tables will be used for 
constant reference. 



21 



E 


AT TO 


L I 


V E 








♦prepared foods 


















Fractions 




Meats 








Omitted 


Food 


Quantity 


Protein 


Fats 


Carbo- 


Total 










hydrates Calories 


Beef 












Roast 


1 large slice 


91.4 


266.0 




357 


Roast (very lean) 


1 large slice 


95.7 


15.4 




111 


Steak, round 


1 large piece 


113.2 


71.6 




185 


Steak, tenderloin 


1 large piece 


96.4 


189.7 




286 


Hamburg stk., broiled 1 cake . 


55.0 


45.0 




100 


Corned beef 


1 slice 


53.9 


87.0 




141 


Lamb 












Chop, lean . 


1 chop 


92.7 


41.9 




135 


Chop, fat. 


1 chop 


89.0 


278.1 




367 


Roast 


1 large slice 


60.6 


88.6 




150 


Boiled, lean 


1 large slice 


95.0 


31.4 




126 


Pork 












Roast 


1 large slice 


116.5 


93.0 




210 


Chop .... 


1 small chop. 


73.5 


39.1 




113 


Ham, boiled . 


1 slice 


29.9 


63.2 




93 


Ham, fried 


1 piece . 


31.9 


108.1 




140 


Bacon 


5 small pieces . 


13.0 


87.0 




100 


Sausage 


1 medium 


20.0 


78.0 


2.0 


100 


Veal 












Roast 


1 slice 


87.5 


9.3 




97 


Cutlet . . . 


1 cutlet . . . 


93.6 


10.6 




104 


Poultry 












Turkey, roast 


1 large slice 


114.0 


171.1 




285 


Chicken, roast . 


1 large slice 


131.6 


40.9 




181 


Chicken, broiled. 


1 large piece 


160.0 


40.0 




200 


Chicken, fricassee 


1 large piece 


72.2 


107.0 




189 


Chicken, creamed 


2 heaping tablespoo 
Fish 


ns 66.7 


117.4 




273 


Bluefish . . . 


average helping 


106.2 


41.9 




148 


Cod 


average helping 


88.9 


2.5 


6.5 


98 


Codfish balls . 


1 medium ball 


14.0 


65.0 


21.0 


100 


Codfish, creamed . 


yi cup . 


32.0 


46.0 


22.0 


100 


Haddock 


average helping 


90.1 


2>.Z 


14.9 


108 


Halibut, boiled 


average helping 


83.4 


37.6 




121 


Mackerel, broiled . 


average helping 


75.0 


59.0 




134 


Salmon, boiled 


average helping 


80.6 


95.0 


22.0 


198 


Smelts .... 


1 fish ... 


9.1 


2.4 


.2 


12 


Sardines. 


1 fish ... 


9.4 


18.3 




28 


♦Taken chieflv from / 


I twaler's Cltemical A nalys 


is, and Food Values, Edwin A. Locke. 



22 





EAT TO 


L I 


V E 








Shellfish 










Food 


Quantity 


Protein 


Fats 


Carbo- 


Total 










hydrates Calories 


Clams, uncooked 


6 clams 


52.9 


14.0 


12.3 


79 


Oysters, uncooked 


. 6 oysters 


21.6 


9.5 


12.9 


44 


Oyster stew. 


. }4 cup .... 


24.9 


102.9 


43.2 


171 


Oysters, creamed on 










toast . . . 


. 6 oysters, 1 slice toast 


51.5 


150.0 


105.0 


307 


Oysters, scalloped 


. 2 heaping tablespoons 


33.0 


172.8 


49.1 


255 


Lobster . 


. . % cup . . . . 


86.0 


12.0 


2.0 


100 


Crabs 


1 crab .... 


79.4 


20.6 


6.0 


106 


Scallops, fried . 


. 3 heaping tablespoons 
Soups 


115.6 


17.3 


24.7 


158 


Asparagus, cream c 


)f . yi cup .... 


14.1 


80.2 


20.0 


114 


Baked bean, crean- 


of. yi cup 








15.0 


45.0 


40.0 


100 


Celery, cream of 


. . yi cup . 








12.3 


83.1 


20.5 


116 


Corn, cream of 


. K cup 








15.4 


80.9 


43.7 


140 


Pea, cream of . 


. yi cup 








25.8 


78.7 


57.7 


162 


Potato, cream of 


. yi cup . 








11.8 


84.0 


39.4 


135 


Tomato, cream of 


. yi cup . 








12.3 


87.4 


26.1 


126 


Beef broth . . 


. K c"P • 








21.6 


4.5 


5.4 


32 


Chicken broth 


y^ cup 








51.7 


8.9 


11 8 


72 


Consomme 


. . yi cup . 








12.3 




2.0 


14 


Vegetable . 


. yi cup . 








14.3 




2.5 


17 




Vegetables 










Asparagus . 


10 large stalks 












8 inches long . 


16.0 


4.0 


30.0 


50 


Beans, baked . 


. 3 heaping tablespoons 


44.4 


118.7 


134.6 


298 


Lima 


. ^ cup ... . 


23.0 


5.0 


72.0 


100 


Stiing . 


2 heaping tablespoons 


2.0 


6.1 


4.7 


13 


Beets . . 


. 2 heaping tablespoons 


6.6 


.7 


21.2 


29 


Cabbage 


3 heaping tablespoons 


2.5 


.9 


1.6 


5 


Carrots 


. 3 heaping tablespoons 


2.2 


1.6 


13,9 


18 


Cauliflowei 


. 2 heaping tablespoons 


4.4 


1.1 


2.0 


8 


Celery . 


. 3 small stalks 


2.1 


.5 


5.9 


8 


Corn, canned . 


2 heaping tablespoons 


11.5 


11.2 


77.9 


101 


Corn, green 


1 ear 


12.6 


10.2 


77.0 


100 


Cucumber . 


. 8 thin slices . 


1.6 


.9 


6.4 


9 


Dandelion greens 


2 heaping tablespoons 


9.8 


9.4 


43.8 


63 


Lettuce 


. 1 large head 


12.5 


7.0 


30.5 


50 


Mushrooms 


. 2 large . . 








6.5 


1.7 


12.5 


21 



23 





E 


AT TO 


L I 


V E 






Food 




Quantity 


Protein 


Fats 


Carho- Total 
hydrates Calories 


Onions . 




1 onion .... 


4 9 


16.7 


20.1 


42 


Parsnips. 
Peas, green 
Potatoes, baked 




4 slices .... 
3 heaping tablespoons 
1 medium 


.9 

25.3 
15.5 


2.7 

29.1 

1.9 


6.0 

55.1 

131.5 


10 
110 
149 


Potatoes, boiled 




1 medium 


15.4 


1.4 


128.5 


145 


Potato chips 
Squash .... 
Spinach 

Tomatoes, canned 
Tomatoes, uncooked 


3 heaping tablespoons 
2 heaping tablespoons 
2 heaping tablespoons 
2 heaping tablespoons 
1 medium 


13.9 
5.6 
8.6 
3.4 
9.8 


185.1 

7.6 

38.1 

1.3 

3.7 


95.7 
55.8 
10.7 
11.4 
32.8 


:;95 
69 
57 
16 
46 


Turnips 




2 heaping tablespoon.^ 


1.8 


.7 


3.7 


6 



Fruits 



Apple 


1 medium 


1.8 


4.2 


66 4 


72 


Apricots, stewed . 


X cup . . . 


4 


2.0 


94.0 


100 


Banana .... 


1 large .... 


6.4 


7.3 


113.7 


127 


Blackberries 


3 heaping tablespoons 


5 3 


9.3 


44.7 


59 


Cantaloupe 


yi large .... 


5 7 




87.7 


93 


Cherries, stoned 


1 cup ... 


5.0 


9.0 


86.0 


100 


Cranberries, stewed 


2 heaping tablespoons 


1.1 


3.8 


147.6 


153 


Currants 


4 heaping tablespoons 


6 2 




52.5 


59 


Currant jelly . 


1 heaping tablespoon 


1.5 




111.4 


113 


Dates .... 


4 large .... 


2.0 


7.0 


91.0 


100 


Figs 


1 large 


3.8 


.9 


60.0 


65 


Grapefruit . 


yi large .... 


9.7 


5.6 


124.1 


139 


Grapes .... 


1 bunch .... 


6.2 


16.7 


88.6 


112 


Huckleberries . 


4 heaping tablespoons 


2.5 


5.6 


68.1 


76 


Lemon .... 


1 medium . 


3.7 


6.0 


31.4 


41 


Olives .... 


4 large 


.5 


41.5 


8.0 


50 


Orange .... 


1 large .... 


6.2 


2.3 


87.1 


96 


Peach .... 


1 large .... 


2 6 


1.2 


40.4 


44 


Pear .... 


1 large .... 


3.2 


5.8 


81.2 


90 


Pineapple, fresh 


2 slices .... 


1.6 


2.8 


39.8 


44 


Plum .... 


1 large .... 


1.3 




27.4 


29 


Prunes .... 


5 very large . 


7.4 




102.0 


109 


Raisins .... 


5 very large . 


1.1 


3.5 


35.1 


40 


Raspberries 


3 heap'ng tablespoons 


3.4 




42.3 


46 


Rhubarb, stewed 


K cup ... . 


1.0 


2.0 


97.0 


100 


Strawberries 


4 heaping tablespoons 


4.1 


5.6 


30.3 


40 


Watermelon 


1 large slice 


2.5 


2.8 


33.2 


39 



24 



E 


AT TO 


L I 


V E 








Bread 










Food 


Quantity 


Protein 


Fats 


Carbo- 
hydrates 


Total 
Calories 


Biscuit, raised . 


1 large .... 


12.5 


8.5 


79.4 


100 


Biscuit, baking powder 


1 large .... 


14.5 


48.5 


82.0 


145 


Brown 


1 average slice . 


17.7 


13.4 


154.5 


186 


Graham . . . . 


1 aveiage slice . 


13.5 


6.2 


79.1 


99 


Rye 


1 average slice . 


14.4 


2.1 


85.0 


102 


White 


1 average slice . 


13.8 


5.5 


80.9 


100 


Whole wheat . 


1 average slice 


16.7 


3.5 


85.6 


106 


Zwieback . . . . 


1 average slice . 

Crackers 


6.0 


13.9 


45.2 


65 


Educators 


1 cracker. 


4.0 




5.7 


10 


Giaham . . . . 


1 cracker. 


3.3 


7.0 


24.2 


34 


Oatmeal 


1 cracker. 


4.8 


10.3 


28.3 


43 


Pilot bread . . . . 


1 cracker. 


15.0 


15.4 


100.4 


131 


Uneeda biscuit 


1 cracker. 

Cereals 


2.4 


5.1 


17.7 


25 


Cornmeal . 


3 heaping tablespoons 


8.6 


11.0 


75.9 


96 


Farina .... 


2 heaping tablespoons 


6.8 


2.0 


47.0 


56 


Grapenuts . 


5 heaping tablespoons 


31.9 


3.7 


211.2 


247 


Hominy 


2 heaping tablespoons 


9.0 


1.9 


73.0 


84 


Macaroni . . . . 


2 heaping tablespoons 


12.3 


14.0 


64.8 


91 


Macaroni with cheese 


2 heaping tablespoons 


78.1 


190.3 


178.1 


447 


Oatmeal 


2 heaping tablespoons 


11.5 


4.7 


47.2 


63 


Puffed rice 


5 heaping tablespoons 


3.6 


.7 


49.2 


54 


Puffed wheat . 


5 heaping tablespoons 


10.0 


2.0 


34.5 


46 


Rice, steamed . 


1 heaping tablespoon 


11.5 


.9 


100.0 


112 


Shredded wheat 


I biscuit .... 
Puddings 


12.5 


3.8 


92.6 


109 


Apple tapioca . 


2 heaping tablespoons 


.9 


2.1 


116.9 


120 


Boiled custard . 


2 heaping tablespoons 


9.0 


31.8 


24.8 


66 


Bread pudding 


2 heaping tablespoons 


22.6 


44.6 


157.8 


225 


Chocolate Wane mange 


2 heaping tablespoons 


20.5 


73.5 


114.1 


208 


Coffee jelly 


2 heaping tablespoons 


2.2 




18.0 


20 


Cornstarch . 


2 heaping tablespoons 


19.5 


45.7 


69.0 


134 


Cottage pudding . 


1 medium slice . 


7.0 


26.0 


67.0 


100 


Indian pudding 


2 heaping tablespoons 


37.0 


93.9 


192.8 


324 


Rice pudding . 


2 heaping tablespoons 


26.2 


46.5 


105.8 


179 


Snow pudding 


2 heaping tablespoons 


18.5 


.3 


48.1 


67 


Tapioca pudding . 


2 heaping tablespoons 


16.0 


38.0 


60.0 


114 



25 



E 


AT TO 


L I 


V E 








Pies 






Carbo- 


Total 


Food 


Quantity 


Protein 


Fats 


hydrates Calories 


Apple .... 


. K pie ... 


16.0 


114.9 


221.1 


352 


Cream .... 


K pie - . 




22.7 


133.6 


264.5 


421 


Custard 


H pie . . 




23.0 


77.9 


142.3 


243 


Lemon .... 


H pie . . 




16.2 


103.3 


168.7 


288 


Mince .... 


J^ pie . . 




26.9 


129.3 


176.5 


333 


Squash .... 


J^ pie . . 




24.0 


103.9 


118.3 


246 




Cakes 










Chocolate layer 


1 large slice 


17.8 


52.7 


184.0 


255 


Doughnuts . 


1 doughnut . 




10.2 


72.5 


80.6 


163 


Fruit .... 


1 medium slice 




10.7 


44.6 


115.6 


171 


Gingerbread 


1 large slice 




14.3 


50.2 


156.2 


221 


Hermits 


2 medium 




6.0 


29.0 


65.0 


100 


Lady fingers 


2 medium 




10.0 


13.0 


77.0 


100 


Macaroons 


2 medium 




6.0 


33.0 


61.0 


100 


Molasses cookies . 


3 medium 




6.0 


34.0 


60.0 


100 


Plain cookies . 


3 medium 




6.0 


33.0 


61.0 


100 


Sponge .... 


1 large slice 




6.0 


22.9 


62.2 


91 




Ice Crea 


m 








Plain .... 


2 heaping tablespoo 


US 21.4 


94.5 


72.7 


189 


Plain fruit ice . 


2 heaping tablespoo 
Candies 


IS 3.9 


2.1 


306.2 


312 


Chocolate fudge 


1 cubic inch 


2.0 


20.0 


78.0 


100 


Chocolate nut caramel 


1 caramel 




4.0 


32.0 


64.0 


100 


Chocolate, milk 


1 section 




7.0 


58.0 


35.0 


100 


Nut caramels 


1 caramel 




3.0 


24.0 


73.0 


100 


Maple sugar 


4 tablespoons 








100.0 


100 


Molasses candy 


1 cubic inch 




3.0 


15.0 


97.0 


115 




Nuts 










Almonds 


10 large . . . 


12.9 


76.5 


10.7 


100 


Brazil nuts . 


10 large . 




41.8 


372.7 


17.2 


432 


Chestnuts, roasted. 


10 nuts . . 




5.3 


10.4 


36.3 


52 


Filberts .... 


10 nuts . . 




6.4 


60.7 


5.3 


72 


Peanuts 


10 nuts . . 




16.0 


54.2 


15.2 


85 


Pecans 


10 large . 




13.5 


198.7 


16.5 


229 


Walnuts. . . . 


10 large . . 




31.7 


251.6 


22.4 


306 




Dairy Prod 


ucts 








Butter .... 


1 scant tablespoon . 


1.0 


99.0 




100 


Cream, average 


1 tablespoon. 


3.0 


47.8 


2.9 


54 




2(. 


) 













EAT TO 


L I 


V E 






Food 


Quantity 


Protein 


Fats 


Carbo- 
hydrates 


Total 
Calories 


Cream, heavy 


1 tablespoon. 


1.8 


67.4 


2.4 


72 


Cream, whipped . . 1 heaping tablespoon 4.6 


71.8 


4.3 


81 


Buttermilk 


. 1 glass 


26.8 


10.1 


42.9 


80 


Skimmed milk 


. 1 glass 


31.0 


6.2 


46.4 


84 


Whole milk, 


1 glass 


29.8 


81.8 


45.1 


157 


Condensed 












sweetened 


1 tablespoon. 


9.4 


20.0 


57.7 


87 


Condensed milk. 










unsweetened 


1 tablespoon. 

Cheese 


7.9 


17.3 


9.2 


34 


American, pale 


1 cubic inch 


23.6 


66.7 


.2 


91 


Camembert 


1 heaping teaspoon 


17.2 


40.4 




58 


Cottage 


. 2 heaping tablespoons 38.0 


4.5 


7.5 


50 


Full cream 


1 cubic inch 


21.2 


62.7 


2.0 


86 


Neuchatel 


1 cubic inch 


15.3 


51.0 


1.2 


68 


Swiss 


1 cubic inch 

Eggs 


16.6 


48.6 


1.4 


67 


Cooked 


. . 1 egg ... 


27.8 


56.8 




85 


Cooked, white 


. . 1 egg ... 


16.8 


.8 




18 


Cooked, yolk 


• • 1 egg ... 

Drinks 


11.0 


56.0 




67 


Chocolate . 


. 1 cup 


39.0 


150.0 


117.0 


306 


Cocoa 


. 1 cup 




38.0 


107.0 


95.0 


240 


Egg lemonade 


. 1 cup 




25.0 


45.0 


120.0 


190 


Eggriog 


1 cup 




48.0 


110.0 


72.0 


230 


Lemonade . 


] large glass 








90.0 


90 


Malted milk, w 


th milk 1 cup 




39.8 


94.1 


86.9 


221 




Salads 










Chicken 


. 1 helping. 


14.0 


98.0 


2.5 


114 


Cold Slaw 


. 1 helping. 






3.0 


40.4 


8.4 


52 


Egg . . 


. 1 helping. 






33.0 


198.0 


2.0 


233 


Fruit . . 


1 helping. 






6.7 


148.3 


43.0 


198 


Potato 


. 1 helping. 






7.0 


141.0 


62.0 


210 


Salmon 


1 helping. 






85.0 


195.0 


30.0 


310 


Tomato and cu< 


:umber 1 helping. 






8.0 


149.0 


28.0 


185 


Waldorf . 


1 helping. 






11.0 


195.0 


52.0 


258 


French dressing 


1 tablespoon 








74.0 




74 


Mayonnaise 


1 tablespoon 






1.1 


185.3 


.2 


187 



27 



E 


A 


T TO 


L I 


V E 










Sauces 










Food 




Quantity 


Protein 


Fats 


Carbo- 
hydrates 


Total 
Calories 


Brown sauce 




cup 




27.0 


102.0 


72.0 


195 


Cream filling . 




cup 








52.0 


117.0 


325.0 


494 


Cream sauce 




cup 








15.0 


397.0 


171.0 


583 


Hard sauce 




cup 








4.0 


727.0 


740.0 


1470 


Hollandaise sauce 




cup 








60.8 


129.2 


12.4 


1365 


Lemon sauce . 




cup 








2.0 


246.0 


574.0 


822 


Tomato sauce . 




cup 








18.0 


230.0 


84.0 


332 


White sauce 




cup 








38.0 


286.0 


92.0 


416 



*The following table, giving the average composition of 
American food products, will enable the housekeeper to fig- 
ure exactly how many calories she is getting for her money. 



Food Materials 
(as purcliased) 


Animal Food 

Refuse Water Protein 
Per ct. Per. ct. Per ct. 


Carbohy- 

Fat drates Ash 

Per ct. Per ct. Per ct. 


Fuel 
Value per 
Pound 
Calories 


Beef, fresh: 












Chuck ribs 


16.3 


52.6 


15.5 


15.0 


0.8 


910 


Flank .... 


10.2 


54.0 


17.0 


19.0 


.7 


1,105 


Loin .... 


13.3 


52.5 


16.1 


17.5 


.9 


1,025 


Porterhouse steak . 


12.7 


52.4 


19.1 


17.9 


.8 


1,100 


Sirloin steak 


12.8 


54.0 


16.5 


16.1 


.9 


975 


Neck .... 


27 6 


45.9 


14.5 


11.9 


.7 


1,165 


Ribs .... 


20.8 


43.8 


13.9 


21.2 


.7 


1,135 


Rib rolls . . . 




63.9 


19.3 


16.7 


.9 


1,055 


Round 


7.2 


60.7 


19.0 


12.8 


1.0 


890 


Rump .... 


20.7 


45.0 


13.8 


20.2 


.7 


1,090 


Shank, fore 


36.9 


42.9 


12.8 


7.3 


.6 


545 


Shoulder and clod . 


16.4 


56.8 


16. -I 


9.8 


.9 


715 


Foie quarter 


18.7 


49.1 


14.5 


17.5 


.7 


995 


Hind quarter . 


15.7 


50.4 


15.4 


18.3 


.7 


1.045 



Beef, corned, canned, 
pickled, and dried: 
Corned beef 
Tongue, pickled 
Dried, salted and smoked 

Canned boiled beef 

Canned corned beef 

* Taken from Farmers' Btilletin No. 142, 



8.4 
6.0 

4.7 



49.2 14.3 23.8 

58.9 11.9 19.2 

53.7 26.4 6.9 

51.8 25.5 22.5 
51.8 26.3 18.7 

U. ?. Department of Agriculture 

28 



4.6 1,245 

4.3 1,010 

8.9 790 

1.3 1,410 

4.0 1.270 



EAT TO LIVE 



Food Materials 
(as purchased) 

\ eal: 

Breast . 
Leg . . . 
Leg cutlets . 
Fore quaiter 
Hind quarter 

Mullen: 
Flank . . 
Leg, hind . 
Loin Chops 
Fore quarter 
Hind quarter, w 
tallcjw , 



Lamb: 

Breast . 
Lee. hind 



thout 



Pork, fresh: 
Ham. 
Loin chops 
Shoulder 
Tenderloin 



Pork, sailed, cured 
pickled: 
Ham, smoked . 
Shoulder, smoked 
Salt pork 
Bacon, smoked 

Sausage: 
Bologna 

Pork . . . 
Frankfort 

Sotips: 

Celery, cream of 
Beef . . . 
Meat stew . 
Tomato 



and 



Refuse Water 
Per ct. Per ct. 



Fuel 
Carbohy- Value per 

Protein Fat drates Ash Pound 

Per ct. Per ct. Per ct. Per ct. Calories 



21.3 52.0 15.4 11,0 

14.2 60.1 15.5 7.9 

3.4 68.3 20.1 7.5 

24.5 54.2 15.1 6.0 

20.7 56.2 16.2 6.6 



9.Q 

18.4 
16.0 
21 .2 



19.1 
17.4 



10.7 
19.7 
12.4 



39.0 
51.2 
42.0 
41.6 



13.8 
15.1 
13.5 
12.3 



36.9 
14.7 

28.3 
24.5 



17.2 45.4 13.8 23.2 



45.5 
52.9 



15.4 
15.9 



19.1 
13.6 



48.0 13.5 25.9 

41.8 13.4 24.2 

44.9 12.0 29.8 
66.5 18 9 13.0 



.8 


745 


.9 


625 


1.0 


695 


.7 


535 


.8 


580 


.() 


1,770 


.8 


890 


.7 


1,415 


.7 


1,235 



1.210 



.8 


1,075 


.9 


860 


.8 


1,320 


.8 


1,245 


.7 


1,450 





895 



13.6 


34.8 


14.2 


33.4 




4.2 


1,635 


18.2 


36.8 


13.0 


26.6 




5,5 


1,335 




7.9 


1.9 


86.2 




3.9 


3,555 


7.7 


17.4 


9 1 


62.2 




4.1 


2,715 


i.i 


55.2 


18.2 


19.7 




3.8 


1,155 




39.8 


13.0 


44.2 


1.1 


2 2 


2,075 




57.2 


19.6 


18.6 


1.1 


3.4 


1,155 




88.6 


2.1 


2.8 


5.0 


1.5 


235 




92.9 


4.4 


.4 


1.1 


1.2 


120 




84.5 


4.6 


4.3 


5.5 


1.1 


365 




90.0 


1.8 


11 


5.6 


1.5 


185 



29 



EAT TO LIVE 



Food Materials 
(as purchased) 

Animal Food {contitiued) 

Poultry: 

Chicken, broilers . 

Fowls 

Goose 

Turkey .... 

Fish: 

Cod, dressed 

Halibut, steaks or sects 

Mackerel, whole 

Perch, yellow, dressed 

Shad, whole 

Shad, roe . 
Fish, preservfd: 

Cod salt 

Herring, smoked 
Fish, canned: 

Salmon 

Sardines a . . . 
Shellfish: 

Oysters, "solids" . 

Clams .... 

Crabs .... 

Lobsters 

Eggs: 

Hens' eggs b 
Dairy products, etc.: 

Butter .... 

Whole milk . . 

Skim milk . 

Buttermilk . 

Condensed milk 

Cream .... 

Cheese, Cheddar . 

Cheese, full cream 



Entire-wheat flour 
Graham flour 

a Refuse, oil. 
b Refuse, shell. 



Fuel 
Carbohy- Value per 

Refuse Water Protein Fat drates Ash Pound 

Per ct. Per ct. Per ct. Per ct. Per ct. Per ct. Calories 



41.6 43.7 12.8 1.4 

25.9 47.1 13.7 12.3 

17.6 38.5 13.4 29.8 

22.7 42.4 16.1 18.4 

29.9 58.5 11.1 .2 

17.7 61.9 15.3 4.4 

44.7 40.4 10.2 4.2 

35.1 50.7 12.8 .7 

50.1 35.2 9.4 4.8 



24.9 
44.4 



5.0 



71.2 20.9 3. 



.7 305 

.7 765 

.7 1,475 

.8 1,060 

.8 220 

.9 475 

.7 370 

.9 275 

.7 380 

2.6 15 600 



40.2 
19.2 

63.5 
53.6 



16.0 
20.5 

21.8 
23.7 



... 88.3 6.0 

... 80.8 10.6 

52.4 36.7 7.9 

61.7 30.7 5.9 

11.2 65.5 13.1 



.4 
8.8 

12.1 
12.1 

1.3 

1.1 

.9 

.7 

9.3 



18.5 

7.4 

2.6 
5.3 



.9 



325 
755 

915 
950 



i.2, 1.1 225 

5.2 2.3 340 

.6 1.5 200 

.2 .8 145 



635 



11.0 


1.0 


85.0 




3.0 


3,410 


87.0 


3 3 


4.0 


5.0 


.7 


310 


90.5 


3.4 


.3 


5.1 


.7 


165 


91.0 


3.0 


.5 


4.8 


.7 


160 


. 26.9 


8.8 


8.3 


54.1 


1.9 


1,430 


74.0 


2.5 


18.5 


4.5 


.5 


865 


27.4 


27.7 


36.8 


4.1 


4.0 


2,075 


. 34.2 


25.9 


33.7 


2.4 


3.8 


1,885 


Vegetable Food 










11.4 


13.8 


1.9 


71.9 


1.0 


1,650 


11.3 


13.3 


2.2 


71.4 


1.8 


1,645 



30 



E A 


T 


T O 


L 


I V 


E 






Food Materials 
(as purchased) 


Refuse Water 
Per ct. Per ct. 


Protein 
Per ct. 


Fat 
Per ct. 


Carbohy- 
drates 
Per ct. 


Fuel 
Value per 
Ash Pound 
Per ct. Calories 


Wheat flour, patent roller 














process 
















High grade and medium 


12.0 


11.4 


1.0 


75.1 


.5 


1,635 


Low grade 




.. 12.0 


14.0 


1.9 


71.2 


.9 


1,640 


Macaroni, vermicelli, etc 




10.3 


13.4 


.9 


74.1 


1.3 


1,645 


Wheat breakfast food 




9.6 


12.1 


1.8 


75.2 


1.3 


1,680 


Buckwheat flour 




13.6 


6.4 


1.2 


77.9 


.9 


1,605 


Rye flour .... 




12.9 


6.8 


.9 


78.7 


.7 


1,620 


Corn meal .... 




12.5 


9.2 


1.9 


75.4 


1.0 


1,635 


Oat breakfast food 




7.7 


16.7 


7.3 


66.2 


2.1 


1,800 


Rice 




.. 12.3 


8.0 


.3 


79.0 


.4 


1,620 


Tapioca .... 




11.4 


.4 


.1 


88.0 




1,650 


Starch 










90.0 




1,675 


Bread, pastry, ek: 
















White bread . . . 




.. 35.3 


9.2 


1.3 


53.1 


1.1 


1,200 


Brown bread . 




.. 43.6 


5.4 


1.8 


47.1 


2.1 


1,040 


Graham bread . 




.. 35.7 


8.9 


1.8 


52.1 


1.5 


1,195 


Whole-wheat bread 




.. 38.4 


9.7 


.9 


49.7 


1.3 


1,130 


Rye bread .... 




35.7 


9.0 


.6 


53.2 


1.5 


1,170 


Cake 




19.9 


6.3 


9.0 


63.3 


1.5 


1630 


Cream crackers 




6.8 


9.7 


12.1 


69.7 


1.7 


1,925 


Oyster crackers 




4.8 


11.3 


10.5 


70.5 


2.9 


1,910 


Soda crackers . 




5.9 


9.8 


9.1 


73.1 


2.1 


1,875 


Sugars, etc.: 
















Molasses .... 










70.0 




1,225 


Candy c 










96.0 




1,680 


Honey 










81.0 




1,420 


Sugar, granulated 










100.0 




1,750 


Maple sirup 










71.4 




1,250 


Vegetables : d 
















Beans, dried 




12.6 


22.5 


1.8 


59.6 


3.5 


1,520 


Beans, Lima, shelled . 




68.5 


7.1 


.7 


22.0 


1.7 


540 


Beans, string . 




?.0 83.0 


2 1 


.3 


6.9 


.7 


170 


Beets 


2( 


3.0 70 


1.3 


.1 


7.7 


.9 


160 


Cabbage .... 


1. 


5.0 77.7 


1.4 


.2 


4.8 


9 


115 


Celery 


2( 


).0 75.6 


.9 


.1 


2.6 


.8 


65 



c Plain confectionery not containing nuts, fruit, or chocolate. 

d Such vegetables as potatoes, squash, beets, etc. have a certain amount of inedible material, 
skin, seeds, etc. Tlie amount varies with the method of preparing the vegetables and can not 
be accurately estimated. The figures given for refuse of vegetables, fruits, etc. are assumed 
to represent approximately the amount of refuse in these foods as ordinarily prepared. 



31 



EAT 


T O 


L 


I V 


E 






Food Materials 
(as purchased) 


Refuse 
Per ct. 


Water 
Per ct. 


Protein Fat 
Per ct. Per ct. 


Carbohy- 
drates 
Per ct. 


Ash 
Per ct. 


Fuel 

V^alue per 

Pound 

Calories 


Corn, green (sweet) 
















edible portion 




75.4 


3.1 


1.1 


19.7 


.7 


440 


Cucumbers . 


LS.O 


81.1 


.7 


.2 


2.6 


.4 


65 


Lettuce .... 


15.0 


80.5 


1.0 


.2 


2.5 


.8 


65 


Mushrooms 




88.1 


3.5 


.4 


6.8 


1.2 


185 


Onions .... 


10.0 


78.9 


1.4 


.3 


8.9 


.5 


190 


Parsnips 


20.0 


66.4 


1.3 


.4 


10.8 


1.1 


230 


Peas, dried . 




9.5 


24.6 


1.0 


62.0 


2.9 


1,565 


Peas, shelled 




74.6 


7.0 


.5 


16.9 


1.0 


440 


Cowpeas, dried . 




13.0 


21.4 


1.4 


60.8 


3.4 


1,505 


Potatoes 


20.0 


62.6 


1.8 


.1 


14.7 


.8 


295 


Rhubarb 


40.0 


56.6 


.4 


.4 


2.2 


.4 


60 


Sweet potatoes 


20.0 


55.2 


1.4 


.6 


21.9 


.9 


440 


Spinach 




92.3 


2.1 


.3 


3.2 


2.1 


95 


Squash .... 


50.0 


44.2 


.7 


.2 


4.5 


.4 


100 


Tomatoes . 




94.3 


9 


.4 


3.9 


.5 


100 


Turnips 


30.0 


62.7 


9 


.1 


5.7 


.6 


120 




Vegetables Canned 










Vegetables canned: 
















Baked beans 




68.9 


6.9 


2.5 


19.6 


2.1 


555 


Peas, green 




85.3 


3.6 


2 


9.8 


1.1 


235 


Corn, green 




76.1 


2.8 


1.2 


19.0 


9 


430 


Succotash . 




75.9 


3.6 


1.0 


18.6 


.9 


425 


Tomatoes . 




94.0 


1.2 


.2 


4.0 


.6 


95 


Frtiils, berries etc, fresh: e 
















Apples 


25.0 


63.3 


0.3 


0.3 


10.8 


0.3 


190 


Bananas 


35.0 


48.9 


.8 


.4 


14.3 


.6 


260 


Grapes .... 


25.0 


58.0 


1.0 


1.2 


14.4 


.4 


295 


Lemons .... 


30.0 


62.5 


.7 


.5 


5.9 


.4 


125 


Maskmelons 


50.0 


44.8 


.3 




4.6 


.3 


80 


Oranges 


27.0 


63.4 


.6 


.1 


8.5 


.4 


150 


Pears .... 


10.0 


76.0 


.5 


.4 


12.7 


.4 


230 


Persimmons, edible 
















poition. 




66.1 


.8 


.7 


31.5 


9 


550 


Raspberries 




85.8 


1.0 




12.6 


.6 


220 



e Fruits contain a certain proportion of inedible materials, as skin, seeds, etc. which are 
properly classed as refuse. In some fruits as oranges and prunes, the amount rejected in eat- 
ing is practically the same as refuse. In others, as apples and pears, more or less of the edible 
material is ordinarily rejected with the skin and seeds and other inedible portions. The edible 
material which is thus thrown away, and should properly be classed with the waste, is here 
classed with the refuse. The figures for refuse here given represent, as nearly as can be ascer- 
tained, the quantities ordinarily rejected. 

32 



EAT 


T O 


L 


I V 


E 






Food Materials 
(as purchased) 


Refuse 
Per ct. 


Water 
Per ct. 


Protein 
Per ct. 


Carbohy- 
Fat d rates 
Per ct. Per ct. 


Fuel 
Value per 
Ash Pound 
Per ct. Calories 


Strawberries 


5.0 


85.9 


.9 


.6 


7.0 


.6 


150 


Waterrrielons . 


59.4 


37.5 


.2 


.1 


2.7 


.1 


50 


Fruits, dried: 
















Apples 




28.1 


1.6 


2.2 


66.1 


2.0 


1,185 


Apricots. 




29.4 


4.7 


1.0 


62.5 


2.4 


1,125 


Dates . . . 


10.0 


13.8 


1.9 


2.5 


70.6 


1.2 


1,275 


Figs 




18.8 


4.3 


.3 


74.2 


2.4 


1,280 


Raisins .... 


10.0 


13.1 


2.3 


3.0 


68.5 


3.1 


1,265 


Nuts: 
















Almonds 


45.0 


2.7 


11.5 


30.2 


9.5 


1.1 


1,515 


Brazil nuts . 


49.6 


2.6 


8.6 


33.7 


3.5 


2.0 


1,485 


Butternuts 


86.4 


.6 


3.8 


8.3 


.5 


.4 


385 


Chestnuts, fresh 


16.0 


37.8 


5.2 


4.5 


35.4 


1.1 


915 


Chestnuts, dried 


24.0 


4.5 


8.1 


5.3 


56.4 


1.7 


1,385 


Cccoanuts /. 


. 48.8 


7.2 


2 9 


25.9 


14.3 


.9 


1,295 


Cocoanut, prepared 




3.5 


6.3 


57.4 


31.5 


1.3 


2,865 


Filberts .... 


52.1 


1.8 


7.5 


31 3 


6.2 


1.1 


1,430 


Hickory nuts 


62.2 


1.4 


5.8 


25.5 


4.3 


.8 


1,145 


Pecans, polished 


53.2 


1.4 


5.2 


33.3 


6.2 


.7 


1,465 


Peanuts 


24.5 


6.9 


19.5 


29.1 


18.5 


1.5 


1,775 


Pinon .... 


40.6 


2.0 


8.7 


36.8 


10.2 


1.7 


1,730 


Walnuts, black 


74 1 


.6 


7.2 


14.6 


3.0 


.5 


730 


Walnuts, English . 


58.1 


1.0 


6.9 


26.6 


6.8 


.6 


1,250 


















Chocolate . 




5.9 


12.9 


48.7 


30.3 


2.2 


2,625 


Cocoa, powdered 




4.6 


21.6 


28.9 


37.7 


7.2 


2,160 


Cereal coffee, infusioi 


1 














(1 part boiled in 2( 


) 














parts water) g . 




98.2 


.2 




1.4 


.2 


30 



It is neither necessary nor desirable that one should 
become a slave to caloric calculations, but it is of inestimable 
value that one should be equipped with an accurate knowl- 
edge of food values and body requirements and should apply- 
that knowledge for the benefit of those whom one feeds. 

f Milk and shell. 

g The average of five analyses of cereal coffee grain is: Water 6.2, protein 13.3, fat 3.4, 
carbohydrates 72.6, and ash 4.5 per cent. Only a portion of the nutrients however, enter into 
the infusion. The average in the table represents the available nutrients in the beverage. 
Infusions of genuine coffee and of tea like the above contain practically no nutrients. 

33 



EAT TO LIVE 

It is undoubtedly true that when all is said that can be 
said on the subject of body requirements, the personal 
equation does enter into one's needs to a certain extent. 

Some people undeniably have a natural tendency towards 
overweight, others towards underweight. It is, however, 
a great mistake to presuppose that one belongs to either 
class. Even if this be true, a scientific diet will reduce to 
the minimum one's natural tendency in the wrong direction. 

HOW TO EAT 

Have meals regularly, and do not eat between meals. 
The stomach is not in a proper condition for food unless 
sufficient time has passed since last eating to leave it empty. 

Meals should be eaten under as congenial conditions as 
possible. The attractive meal with a happy atmosphere 
actually contributes more to the upkeep of the body than 
the same food eaten under unpleasant conditions. 

Worry, anger, grief, exhaustion, or any unusual excite- 
ment will sometimes stop entirely the processes of digestion. 
If one must eat at such times begin with a warm liquid and 
eat very slowly. 

It is economy of time, food, and health, to plan the three 
meals for the day at the same time. If the meals are 
planned separately there is usually a tendency to make each 
one too heavy. When the three meals are planned together 
one is not so apt to have a too substantial luncheon or supper 
with a hearty dinner already decided upon. 

Never get into the rut of having a certain food on a certain 
day, week after week, so that the family always knows what 
to expect. Even though it may be a favorite dish, it will 
be much more appreciated if it is unexpected. 

Vary the diet according to the time of year by taking 
advantage of foods in season. Only depend upon canned 

34 



EAT TO LIVE 



or dried articles wlien fresh food cannot be procured. * 

Keep up-to-date and alive on all food questions. No 
housekeeper should rely only upon what she already knows. 
It is as true of housekeeping as of all other professions, that 
something new is continually being discovered. If possible 
subscribe to a good magazine on household affairs. 

It is usually true that as one grows older one's daily 
exercise diminishes considerably. Age is much more a 
state of mind than a matter of years, but if one allows one's 
use of energy to decrease, the fuel value of the daily diet 
must be decreased also or added weight is sure to follow. 

One of the slogans of adult life should be "watch the 
scales." 

It is a comparatively simple matter, by properly regulated 
diet, to keep the weight where it belongs, but it becomes a 
problem to return to normal weight when one has too long 
indulged in overeating. 

NEVER FORGET 

That water just before meals starts the flow of gastric 
juices and for that reason undoubtedly aids digestion. 
Clear soups of meat stock have the same effect. 

That foods properly cooked digest much more readily 
than foods under, or overdone. At this point too, the 
highest percentage of food values is extracted. Chew foods 
thoroughly for the same reason. 

That every meal should include something difficult to 
chew, preferably some form of hard bread, like rolls with a 
hard crust, or bread dried in the oven. Foods so carefully 
prepared that there is no occasion for mastication, invite 
indigestion and poor teeth. 

That highly concentrated foods like candy, nuts, and 

* Recommended on this subject, Candied Foods, Fruits, and Vegetables. Florence R. Corbett,, 
Teachers' College Bulletin, No. 18. 

35 



EAT TO LIVE 



cheese, are irritating to sensitive stomachs and should be 
taken only after meals or with other food, and their food 
value calculated. Don't eat a meal sufficient in calories 
and then eat as much more in candy. Overweight is the 
inevitable price one pays for such indulgence. 

That cereals should be eaten with a liberal supply of 
milk to neutralize the excess of acids in cereal products. 

That a large amount of meat is always to be avoided. 
A quarter of a pound per day is sufficient. 

That fresh food (uncooked fruits and green vegetables) 
should be included in the daily ration. Spend as much 
money for fruits and vegetables as for meat, eggs, and fish. 

*NOON MEAL FOR THE WORKER 

The food value of the noon meal is given far too little 
consideration by the average business person. 

The quality of the afternoon work is often decidedly 
lowered by an unintelligent luncheon, without the worker 
having the least suspicion of the cause. 

Under nourishment, especially for the young man or 
woman in business, means lack of energy to put into his work. 

Overeating, and the persistent use of indigestible foods 
produce a torpid condition decidedly detrimental to hard 
brain-work. The noon meal should consist of from 700 to 
1,000 calories of properly balanced, easily digested food. 

During the years of the adult's hardest work, usually 
from twenty-five to fifty, it must be remembered that the 
highest efficiency is obtained only when one is in perfect 
physical condition. If everyone could be made to realize 
that what and how he eats plays an important part in the 
success or failure of his life, it would become a matter of 
careful consideration. 

* Recommended on this subject, A nalysis and Cost of Ready to Serve Foods ; Gephart and Lusk, 
American Medical Association, Chicago. Price 10 cents. 

36 



EAT TO LIVE 



DIET FOR THE EXPECTANT MOTHER 

The diet of the expectant mother need not differ greatly 
from the ordinary properly balanced diet. 

Until the end of the fourth month the food requirement 
of the growing child is very slight. From that time on, 
though the growth is very rapid, the food requirement 
increases only slightly from day to day. It is a law of 
nature that the child shall have normal development. 
Therefore, if the necessary elements are lacking in the 
mother's diet, she is likely to suffer much more than the 
child, since tlie child's requirements will be drawn from 
the mother's body. 

It is a favorite "old wives' tale" that the teeth of the 
mother deteriorate with each child. This Is only true when 
there Is a lack of calcium and phosphorus, necessary in 
bone formation, in the mother's diet. These are supplied 
by a liberal use of milk, cheese, spinach, cauliflower, cabbage, 
beans, celery, lettuce, codfish, buttermilk, and by cereals 
and other vegetables and fruits to a lesser degree. A 
gradually Increasing use of milk, eggs, fresh fruits, and, 
vegetables is a good rule to follow. 

It Is sometimes found beneficial to divide the daily 
ration Into five or six meals rather than the customary 
three. This plan often relieves the uncomfortable "heart 
pressure" from which many women suffer In the later months. 

DIET FOR THE NURSING MOTHER 

The nursing mother must nevei lose sight of the fact 
that she must take Into her own body sufficient food values 
to nourish her child as well as herself. 

An ounce of mother's milk contains about twenty calories 
and It Is estimated that about two calories of extra food 
are required to produce one of milk, therefore the mothei 
must consume in addition to her own normal daily ration 

37 



^E AT TO LIVE 

forty calories for every ounce of milk she gives to her baby. 

If food agrees with the mother and is easily digested it 
will agree with the baby. Any other idea is unscientific, 
though the world is full of "handed-down" notions on that 
subject. 

The mother's great care must be to keep herself in a 
contented state of mind, free from excitement and over 
fatigue. This will often require the exercise of all one's 
will power, but the satisfactory condition of the baby will 
more than repay the effort. 

HOW TO FEED THE BABY 

If it is impossible to provide the baby with its natural 
food, mother's milk, the best substitute is the Top Milk 
Method. 

It must be borne in mind that any advice on the artificial 
feeding of babies must be based upon what happens to the 
average baby. Whenever it is possible it is a wise pre- 
caution to put the direction of the feeding of the baby into 
the hands of a specialist. When that is not possible, it is 
a very great help and comfort for the mother to know what 
is being done successfully with thousands of babies. It 
is for this reason that the following formulas are given. 

TOP MILK FORMULAS 

From third to seventh day: 

Top milk (upper 8 ounces of quart) .... 3^ ounces 

Lime water 1 ounce 

Milic sugai 1 ounce 

Boiled water 15^ ounces 

Eight day feedings at two hour intervals. 

Two night feedings at about 12 p. m. and 4 a. m. 
One to two ounces at each feeding. 

From seventh to fourteenth day : 

Top milk (10 per cent milk which is uppei third 

of quart) 5 ounces 

38 



EAT TO LIVE 

Lime water 1 ounce 

Milk sugar 1 ounce 

Boiled water 14 ounces 

Feedings same as above. 

From fourteenth day to end of first month: 

Top milk (10 per cent milk) S}4 ounces 

Lime water 1 ounce 

Milk sugar 1 ounce 

Boiled water 13>^ ounces 

Feedings same as above, except two to three ounces at each 
feeding. 

For second month: 

Top milk (10 per cent milk) 6 ounces 

Lime water 1 ounce 

Milk sugar 1 ounce 

Boiled water 13 ounces 

Seven day feedings at two and one-half hours intervals. 

One night feeding at about 3 a. m. 

Three to five ounces at each feeding. 

For first half of third month : 

Top milk (7 per cent milk which is upper half of 

quart) 7 ounces 

Lime water 1 ounce 

Milk sugar 1 ounce 

Boiled water 12 ounces 

Six day feedings at three hour intervals. 

One night feeding at about 3 a. m. 

Four to six ounces at each feeding. 

For last half of third month: 

Top milk (7 per cent milk) 8 ounces 

Lime water 1 ounce 

Milk sugar 1 ounce 

Boiled water 11 ounces 

Feedings same as above. 

For fourth month: 

Top milk (7 per cent milk) 9 ounces 

Lime water 1 ounce 

Milk sugar 1 ounce 

Boiled water 10 ounces 

Feedings same as above. 

39 



EAT TO LIVE 

For fifth and sixth month : 

Top milk (7 per cent milk) 10 ounces 

Lime water 1 ounce 

Milk sugar 1 ounce 

Boiled water 5 ounces 

Barley gruel 4 ounces 

Six day feedings at three hour intervals. 

Night feeding omitted. 

Five to eight ounces at each feeding. 

For seventh, eighth and ninth month: 

Top milk (7 per cent milk) 11 ounces 

Lime water 1 ounce 

Milk sugar ^ ounce 

Boiled water 3 ounces 

Barley gruel 5 ounces 

Feedings same as above. Judgment must be 

used as to quantity at each feeding. Very 

vigorous babies will require more than 
eight ounces . 

For tenth and eleventh month: 

At this time begin to prepare for a plain milk diet. This 
is done very gradually. Begin by using one feeding a day 
of whole milk 53^ ounces, barley gruel 2li ounces. At the 
end of a week use two bottles a day of the same formula 
and add one bottle each week until the six feedings are the 
same. If the condition of the child continues to be per- 
fectly satisfactory, increase the whole milk and decrease the 
barley gruel at the rate of }4 ounce a week until the feed- 
ings are entirely whole milk. This will bring the child to 
about the end of the first year. 

In the sixth month begin giving the child orange juice 
every morning between two feedings. Start wth one tea- 
spoonful and gradually increase to two tablespoonfuls. 

With the exception of a very hard crust of bread or whole 
wheat cracker which the child may nibble during or directly 
after a feeding, no other food should be given for the first 
year. 

40 



EAT TO LIVE 



It should be constantly borne in mind that the size of the 
child rather than the age should be considered In determin- 
ing the strength and quantity of the feedings. It is obvious 
that a child who at six months is as large as the average 
child of nine months, should not be kept on a six months' 
formula. 

*NORMAL HEIGHT AND WEIGHT FOR FIRST YEAR 



Age 


Height 


Weight 


Birth 


19 inches 


7 lbs. 8 oz. 


1 week 




7 " 7J^ " 


2 " 




7 " 10>^ " 


3 " 




8 " 2 " 


1 month 


2Q}4 inches 


8% " 


2 " 


21 




lOM " 


3 " 


22 




12X " 


4 " 


23 




13H " 


5 " 


23>^ ' 




15 


6 " 


24 




16X " 


7 " 


24K ' 




17>< " 


8 " 


25 




18>< " 


9 " 


isyi ' 




18% " 


10 " 


26 




19M " 


11 " 


26K ' 




2oy, " 


1 year 


27 




2\}4 " 



The greatest care should be taken not to go ahead too 
rapidly with the baby's feeding, remembering always that 
far more harm is done by overfeeding than by underfeeding. 
At the least sign of digestive disturbance put the child upon 
a weaker formula until he is entirely recovered, then in- 
crease the strength very gradually. 

Too much care cannot be given to the preparation of 
the baby's food. 

Unless the mother is absolutely sure that the milk is 
clean and fresh, it should be pasteurized. Turn a small 
tin pie plate upside down in a deep pail. Set a quart bottle 
of milk on the pie plate and fill the pail with sufficient 

*TAe Care of The Baiy. J. P. Crozer Griffith, M. D. 

41 



EAT TO LIVE 

cold water to reach the top of the milk. Place the pail on 
the stove to remain until the water boils, then remove 
from stove, cover pail, and let stand twenty minutes. Take 
milk from pail and cool rapidly by allowing cold water to 
run over the bottle. Then put where milk will keep cold 
until needed. 

Milk should stand in the bottle for at least five hours to 
give the cream sufficient time to rise, before being used 
to prepare the feedings. Remove the top milk ounce by 
ounce by using a Chapin dipper. 

Prepare the feedings for the entire twenty-four hours at 
one time, and have as many bottles as there are feedings 
in the twenty-four hours. Put into each bottle the exact 
amount for a feeding, make a tight stopper of absorbent 
cotton, and stand in the ice chest (in ice compartment) 
until needed. Bring to proper temperature for feeding by 
standing bottle in hot water. If any milk is left in the 
bottle after feeding, throw it away. 

Bottles should be washed with bottle brush and white 
soap and thoroughly scalded, once a day. After a feeding, 
rinse the bottle and fill with clean water. 

Nipples should be kept in a solution of borax and water, 
and should be boiled at least twice a week. 

Babies often suffer from thirst without the anxious 
mothers having the least suspicion of the cause of their 
discomfort. Have a regular time, between two feedings, 
for giving the baby a drink of cool boiled water. 

THE ONE YEAR OLD 

By the end of the first year the child's needs begin to 
demand an enlarged menu, but the greatest care must be 
used in the selection of foods. The increase in the death 
rate of breast fed babies at this period is a sad proof of the 
need of caution and accurate knowledge as to the child's 

42 



EAT TO LIVE 



digestive possibilities. No fear need be entertained by the 
mother who has taken the trouble to find out what her 
child may safely eat at this time, and who holds absolutely 
to that diet.* 

The following foods are all that a child needs or should 
be allowed to have in the second year. 

Orange or prune juice, bread (not fresh) lightly buttered, 
any well-cooked cereal used with a liberal supply of milk, 
soft boiled or poached eggs (not more than one a day) well- 
cooked hominy or rice or baked potato moistened with dish 
gravy (no fat), simple rice, tapioca, sago, or cornstarch 
puddings (no raisins) made with milk; plain custard, and 
graham or oatmeal cookies. About a quart of milk a day, 
still pasteurized if one is not sure of its safety. The milk 
used on the cereal and in the desserts may be reckoned as 
coming from this quart. 

It is of course understood that no child of one year is 
immediately plunged into this diet. Begin with a well- 
cooked cereal and progress slowly and with the greatest 
caution. As with the bottle-fed baby, at the least sign of 
digestive disturbance the child should be put upon a greatly 
reduced diet until entirely recovered. 

THE TWO YEAR OLD 

In the third year, finely cut chicken, mutton, or beef in 
very small quantities, and not more than once a day may be 
added to the menu, though meat is not necessary, and the 
child is quite as well off" without it. 

Thin cream may be added to the milk for cereals, and 
young beets and carrots, peas, string beans, asparagus tips 
and spinach, thoroughly cooked and finely chopped may be 
permitted, also stewed apples and peaches, but never 
preserves, jams or jellies. 

* Recommended on this subject, Food for Young Children. Farmers' Bulletin, Nutnber yij 
U. S. Dept. of Agriculture. 

43 



EAT TO LIVE 



Except for the introduction of these new foods the diet 
is the same as for the second year. Try new foods with 
great caution; go ahead slowly, and never make a change in 
diet in hot weather, when it can be avoided. 

No child under three uses his teeth well, no matter how 
many he may have. For that reason food should be soft or 
cut in small pieces. 

When it is possible, young children should be fed away 
from the family table. In this way they only see the foods 
they may properly eat, and they escape the pernicious 
habit of being given "tastes," a habit which spoils a child's 
appetite for proper foods, if it does no greater harm. 

THE THREE YEAR OLD 

At the age of three, the child's powers of digestion become 
more like those of the adult, and his food may now be 
selected from that provided for the family, though with the 
greatest care. Dinner should still be in the middle of the 
day, and supper a light meal. 

A few "don'ts" should be kept constantly in mind. Never 
give a child hot breads, fried or highly seasoned foods, 
pastry, pork, uncooked bananas, or tea, or coffee, no matter 
how weak. 

Milk should continue to be an important item in the 
menu of children of all ages. 

If candy is given at all it should be limited to one piece a 
day directly after a meal. 

Some form of hard bread should be served at every meal 
to encourage mastication. It is a curious fact that the 
proper use of the teeth is not a divine gift, but must be 
patiently taught. 

Children do not take readily to new foods, and much 
better results are obtained by tactfully encouraging their 
use than by forcing them upon a child. The wise mother 

44 



EAT TO LIVE 



will not give in to whims, but she will avoid, if possible, 
strengthening a prejudice that is likely to gradually dis- 
appear. 

Encourage a child to think well of plain foods and begin 
to explain to him very early in life why he eats, and why 
certain foods are better for him than others. It is astonish- 
ing how even very young children respond to an appeal to 
their reason. 

Surround meal time with a quiet, happy atmosphere and 
never allow a child to eat when he is excited or overtired. 

SCHOOL CHILDREN 

When children reach the school age, the added strain of 
study, excitement, and the shortening of the time for exer- 
cise, demands more than ever a careful diet. 

Meals should be simple and regular, and eating between 
meals should never be permitted. This does not mean that 
the child should be allowed only three meals a day. It is 
more and more being recognized that a light luncheon in 
the middle of the morning session is a great aid in keeping up 
the physical tone of the child, and school lunches are becom- 
ing an established fact.* 

Children should be weighed frequently and a table of 
correct heights and weights consulted. 

TABLE SHOWING GROWTH IN HEIGHT AND WEIGHT 



Age 


Height 


Weight 


2 years 31 in. 


27 lbs. 


3 ' 


35 " 


32 " 


4 ' 


37^ " 


36 " 


5 ' 


40 " 


40 " 


6 ' 


43 " 


44 " 


7 ' 


45 " 


48 " 


8 ' 


47 " 


53 " 


9 ' 


49 " 


58 " 



Age 


Height 


Weight 


10 years 51 in. 


64 lbs. 


11 ' 


53 " 


70 " 


12 ' 


55 " 


79 " 


13 ' 


57 " 


88 " 


14 ' 


59 " 


100 " 


15 ' 


61 " 


109 " 


16 ' 


63 " 


117 " 



* Recommended on this subject, School Lufuhes, Farmers' Bulletin No. 712 U. S. Dept. of 
Agriculture. 

45 



EAT TO LIVE 



The food requirements of the body are governed by 
scientific laws and it is a great mistake to relax the care of 
the diet as the child grows older. During the entire growing 
period, sometimes continuing till the twenty-fifth year, the 
fuel value per day must be carefully kept up to avoid mal- 
nutrition. 

ADOLESCENCE 

At the age of adolescence boys often demand enormous 
quantities of food and girls show a decided tendency towards 
an abnormal consumption of sweets and an aversion for 
simple wholesome foods. The failure of many a healthy 
child to develop into a strong man or woman could be 
directly traced to lack of proper food at this critical period. 

The wise direction of a girl's diet at this time will often 
save her from the "nerves" of later life. 

The tendency to go to school without breakfast should 
be tactfully discouraged. The juice of an orange, a piece of 
toast made of whole wheat bread, with a liberal spreading 
of butter, and an egg nog, make a fairly substantial break- 
fast, and one easy to "get down." If a girl craves sweets 
try to have figs, dates, and raisins take the place of candy. 

At this age children should be encouraged to eat generously 
of highly concentrated foods such as cooked cereals, whole 
wheat, oatmeal, or corn bread, soups of dried beans or peas, 
puddings of rice or tapioca made with a liberal amount of 
milk, cheese dishes, peanut butter — all high in food values 
in comparison with their bulk. 

Serious consequences often follow the distension caused 
by eating enormous quantities of food in an attempt to 
satisfy the almost constant hunger of this period. Children 
at this age, broadly speaking, from the twelfth to the seven- 
teenth year, are not apt to overeat if they are allowed only 
simple nourishing food. 

46 



EAT TO LIVE 



In exceptional cases the system is not able to assimilate 
enough nourishment to keep up with an unusually rapid 
growth. The only remedy is to relieve the strain by more 
rest and less exercise, or a depleted constitution is sure to 
follow in adult life. It is unfortunate that the result of 
careless feeding does not always show at once. 

Many of the ills of later life are the result of the misguided 
direction of an over-indulgent or over-solicitous parent who 
needed only to know these simple, scientific facts to endow 
her child with a priceless treasure — perfect health. 

A LAST WORD 

The writer has tried to put into these pages everything 
that it is essential for a woman to know to enable her to feed 
her family intelligently. 

If, however, a desire shall have been created to go deeper 
into this most important science, the book will have achieved 
a double purpose. 



47 



McGRATH-SHERRILL PRESS, 
BOSTON, MASS. 



